The snack that has the most iron is dark chocolate, pumpkin and sesame seeds and even beef jerky and fortified breakfast cereals.
To get maximum absorption of iron from these snacks, pair these iron snacks with vitamin C rich foods such as strawberries or oranges or even a glass of orange juice and avoid consuming any dairy an hour before or after.
Fortified breakfast cereals contain 9 to 18 mg of iron per cup.
Pumpkin seeds contain 2.5 mg to 3 mg per 1 ounce serving and are perfect when roasted.
Dark chocolate (70 percent or more cocoa) contains 3 mg of iron per 1 ounce square.
Beef jerky contains 1 to 3 mg of iron per 1 ounce serving and sesame seeds and Tahini contain 1.3 mg of iron per tablespoon and you can spread the tahini on whole wheat crackers or toast.
And dried apricots and figs contain 1 mg of iron per 1/4 cup serving and is sweet and quick to eat as a snack.
Correcting an iron deficiency takes between 3 months to 6 months although the initial symptoms of the iron deficiency like headaches and fatigue often improve and get better within 2 weeks to 4 weeks of beginning treatments like oral iron pills or if needed an iron infusion.
Correcting an iron deficiency with oral iron supplements takes months and intravenous or IV iron infusions can fix iron deficiencies within 4 to 8 weeks.
Also treating the root issues of iron deficiencies, like gastrointestinal absorption problems or heavy menstrual bleeding is also crucial for long term recovery from iron deficiency.
The 5 unexpected signs of low iron are Pica, koilonychia or spoon nails, Restless Legs Syndrome, glossitis and Tinnitus.
These 5 unexpected signs of low iron include:
1: Pica or Unusual Cravings, which is a bizarre and compulsive desire of chewing on ice or even non food items like chalk, clay, paper or even dirt.
2: Koilonychia (spoon nails) is where your fingernails become incredibly brittle, thin and then eventually they dip inward in the middle so that they then resemble a tiny spoon.
3: Restless Legs Syndrome or RLS is an irresistible and uncomfortable urge to move your legs, especially occurring at night or when you're trying to sleep or relax.
4: Glossitis (Swollen or Smooth Tongue), is when your tongue becomes swollen, inflamed or unusually smooth and shiny as a result of the loss of natural bumps or "papillae", which is sometimes also accompanied by a burning sensation.
5: And tinnitus, where you experience a persistent ringing, humming or whooshing sound in your ears, which does not have an external source.
Iron is very important to the body and having a lack of iron in the body, prevents your body from producing hemoglobin, which is the protein in red blood cells that carry oxygen.
The lack of iron or low iron in the body can result in iron deficiency anemia and cause symptoms like brittle nails, pale skin, shortness of breath and fatigue.
lack of iron or low iron in the body is caused primarily by for main issues, which include blood loss, dietary deficiencies, poor absorption and increased demand.
Heavy periods or gastrointestinal bleeding like from ulcers or regular use of pain relievers.
Dietary deficiencies such as from not eating enough iron rich foods like poultry, red meat, fish, lentils and spinach.
Poor iron absorption such as from digestive conditions such as celiac disease or gastrointestinal surgeries, which impair nutrient absorption.
And even growth spurts in children or increased blood volume during pregnancy.
If you suspect you have an iron deficiency you should speak with your doctor to get blood tests done such as a serum ferritin test to diagnose the condition accurately.
Treatment for iron deficiency involves addressing the underlying cause of the blood loss or malabsorption, incorporating iron rich foods into your diet and or taking iron supplements.